Whey, isolate, clear, plant, collagen blends... protein powder labels can be confusing. Here's how to pick one that fits your goals, your stomach and your taste.
First: do you need it?
Protein powder is just food in a convenient form. If you eat enough protein from meals, you don't need it. It's useful when you're busy, when you struggle to hit your protein at breakfast, or when you want an easy post-workout snack. A good habit is a palm-sized portion of protein at each meal, like the meals in our meal prep guide.
The main types
| Type | What it is | Pick it if… | In our shop |
|---|---|---|---|
| Whey concentrate | The classic milk protein, a bit of lactose and fat | You want good value and creamy shakes | Eternal Warrior Anabolic |
| Whey isolate | Whey filtered further, with very little lactose | Regular whey upsets your stomach a little | Eternal Warrior ISO, ATP Lab Isolate |
| Clear protein | Isolate made into a light, juice-like drink | You hate milky shakes, especially in summer | PVL ISO Cleaar |
| Whey + collagen | Whey with collagen and amino acids added | You want one scoop that covers both | Eternal Protein |
| Plant | Proteins from grains, seeds and peas | You're vegan or avoid dairy | Iron Vegan Sprouted |
What to look for on the label
- Protein per scoop: most give 20–27 g. Compare protein, not scoop size.
- Sweeteners: sucralose and stevia are common. Try a small tub if you're picky.
- Allergens: whey and collagen blends contain milk.
- Extras: added leucine or collagen is fine, but don't pay a lot extra for long ingredient lists.
When to drink it
Whenever it helps you hit your protein for the day. After training is popular and convenient, but your total protein across the day matters far more than the exact timing.
Easy ways to use it
- Shake with water or milk after your workout
- Stir into overnight oats or Greek yogurt
- Blend into a smoothie with frozen fruit
- Add to pancake batter
Shop all protein in Nutrition & Supplements.
This article is general information, not medical or dietitian advice. If you have kidney disease or a medical condition, ask your doctor how much protein is right for you.